LET’s CHANGE IT UP

Our Mako swimmer of the week last week had to be Tony who either was so committed to getting his bike ride in or maybe just didn’t have the sense to come in out of the rain.  Either way he was being safe with his helmet securely fasten to his head.

With that grin you’d think he was biking up Mount Everest

With all of you headed back to virtual schooling on Tuesday, let’s settle in to a routine as if you were also going to swim practice, oh boy.  The gold group should to dryland on Monday, Wednesday and Friday.   The blue group on Monday and Wednesday.  The senior pep group should be doing their workout on Monday, Tuesday, Thursday and Saturday.  These are your normal practice days and should help you settle into a nice routine with your school work.  Remember it’s your choice is you want to come out of this a better YOU.

With the routines we are going to put in some weight bearing exercises but do not go crazy with it.  Boys and you know who I am talking about, I know you are enamored with your “guns” on the arms, but these routines are more about the movement.  If you have light dumbbells you may use them if not use your imagination.  Two water bottles will work, your kick board, pull buoy, light bands, pieces of wood anything to help with the movement.

This week we will do the same routine each of your practice days as a guide to how your feeling next Sunday.  

ROUTINE FOR APRIL 13-APRIL18

WARM UP (1 round of warm ups)

Arm circles
Small 20 seconds each direction
Large 20 seconds each direction
Big 20 seconds each direction

Arm Swings
Small 20 seconds each direction
Large 20 seconds each direction 
Big 20 seconds each direction

LEGS
High knees 30 seconds
Butt kicks 30 seconds

MAIN CIRCUIT TRAINING  (3 rounds of this)

10 curls into overhead press lower slowly (use water bottles, kick board anything) 

10 slow squats with same equipment

10 push ups

1:00 🧗‍♂️ mountain climbers (cardio each round faster)

30 seconds leg lifts

30 seconds flutter kick

10 sit-ups/get-ups

1:00 bicycles (cardio each round faster)

10 Frankenstein walk/kicks

10 good mornings 

Rest for 3:00 and move to round 2 rest 2:00 and move to round 3 

JUST FOR FUN

Since your starting school again let’s have a little word scramble this week.  Who can get the most swimming words out of the following phrase.  “Always be mindful of the voice inside your head and the voices from outside, reinforce the positive and filter out the negatives”

You can use letters from any word to make your word but can only use that letter once.  After you have your words frame it into your own phrase. You need to have a plan!   Take a picture of your results and send it to me.